4 rounds each for time of:

500meter row

rest as needed between sets

*These are all out efforts*

More Fun than Tippin Cows

-Skill-

3 min Jumprope for reps

-WOD-

Option 1

"Nate"

AMRAP in 20 min of:

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70)

Option 2

"Nate's Little Brother"
AMRAP in 20 min of:

4 Pull-ups

4 Ring Dips or Regular Dips

4 Handstand Push-ups

8 KB Swings (35/53)

30 back squats (95/135)
800 meter run
50 box jumps (21/24)
800 meter run
50 burpees

Focus

-Skill-

Back Squat 10-1-10

-WOD-

5 rounds for time:

5 Wall Climbs

10 Deadlifts (95/135/155)

20 Walking Lunges

Rings

:WOD:*compare to 7/21/11*

3 rounds for time

100 meter waiters walk rt hand(25/45)

40 sit ups

100 meter waiters walk lt hand(25/45)

40 good mornings (25/45)

:SKILL:

10 minutes to play on the rings:

support, tuck sits, l sits, inverted hangs, skin the cats, muscle up progressions

:WOD:

6 hang power cleans (75/115)

3 traveling box jumps (16/21)

-Skill-

Front Squat 3-3-3

-WOD-

Run 200m

40 Dips

Broad Jump 100m

40 Push-ups

Lunge 100m

40 Push Press (45/75/95)

Run 200m

It could be worse

"Karen"

150 wallball shots (16/20)

Lunging Away

-Skill-

For time: 30 Wall Ball Shots

-WOD-

Run 1 mile for time

Rest 1 min

Then: (for time)

30 Box Jumps

30 KB Swings

30 Pull-ups

:SKILL:

Cone drills

:WOD:

4 rounds

Max rep bench press(65/95/185)

Max calories in 1 minute on rower

*take as much time as needed between exercises and rounds*

Jerri and Syd

:Skill:

practice free handstand holds for 10 minutes

:WOD:

21-15-9

Deadlift(115/225)

Burpee

Recovery is Important

-Skill-

Ring Support Hold: Accumulate 1 min total

-WOD-

Row 500m

20 Handstand Push-ups

20 Tire Flips

Run 400m backwards

20 Burpees

20 Tire Flips

Run 400m

Ansley

complete the following chipper for time

1 minute pushpress (55/85)

1 minute sit ups

1 minute lateral hops

1 minute back extensions

1 minute "nasties"(jumping alternating lunges)

rest 1 minute

run 1 mile

-Skill-

Overhead Squat 1-1-1-1

-WOD-

For time:

100 Burpees

active shoulders

:SKILL:

3 rounds(NOT FOR TIME)

8 ring push-ups

10 double unders

:WOD:

5 rounds FOR TIME

12 thrusters(45/65)

12 pull-ups

Jolie living the good life

:SKILL:

3 rounds (NOT FOR TIME)

10 forward rolls

10 knees to elbows

:WOD:

4 rounds for time

bear crawl 40 feet forward

bear crawl 40 feet backwards

15 ring rows

Squat Snatch

-Skill-

Star Cone Drill

-WOD-

AMRAP in 20 minutes

Run 400m

5 Pull-ups

10 Squats

20 Sit-ups

LL

:SWOD:

Back Squat

8-8-5-5

:WOD:

4 Rounds

20 reps push press (45/95)

30 double unders

-WOD-

"Baseline" (if not completed yesterday)

or

AMRAP in 10 min

8 Dumbell Thrusters (25/45)

8 Box Jumps

8 Weighted Lunges (25/45)

Chad D

Baseline
500 meter row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

then

Dead lift
1-1-1-1-1-1-1

Functional Fitness

:WOD:
20 Back Exentions
20 knees to elbows
20 Deadlifts(115/155)
20 Abmat situps
20 Kettlebell swings (35/53)
Run 800 meters

Does Chalk Make You Stronger?

-Skill-
Weighted Pull-up 1-1-1

-WOD-
Run 400m
20 Pull-ups
20 Box Jumps
Run 400m
15 Pull-ups
15 Box Jumps
Run 400m
10 Pull-ups
10 Box Jumps
Run 400m
5 Pull-ups
5 Box Jumps